CrossFit Santa Cruz

Gamers

Naveen
Have you been training for next years CrossFit Games. Naveen is. Pat and Naveen have challenged each other to a WOD and Zone contest. They will be following the WOD from CrossFit.com and eating Zone perameters until one of them breaks. The loser will "bic" his body from head to toe.

Anyone want to join in?
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SCHEDULE NOTICE
There will be no 6pm class on Friday. 5pm only. Happy Halloween.
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Workout:
500 meter row
9 Kettle bell swings
50 Squats
750 meter row
15 Kettle bell swings
75 squats
1000 meter row
21 Kettle bell swings
100 Squats

Just the Facts

Who?

Functional, Intense, and Varied. The idea of the Hopper, randomly generated, workout is an idea about preparedness, not programming. When it comes to designing workouts, random is misleading.  The art of programming comes from experiences, and experiments.  We often try new workouts in an effort to provide a stimilus to increase our fitness.  Programming is not a thoughtless endevour.  Mel Siff is one of many who have put a lot of thought into the science of fitness.

His PEDAGOGY OF PUZZLES & PARADOXES is an informative read.

Post thoughts to comments.

Introductions

Kyle and Emmitt racing

Since we have been enforcing the SFCF 50 burpee rule there should be no athlete in the gym or on the blog that you don't know. Let's take it a step farther. Emmitt is an EMT and Lifeguard. Who knows what Kyle does.

Post answers to comments.

The Controller

Amy and Jaisy in control

The CrossFit theoretical hierarchy of the development of an athlete places gymnastics below weightlifting. Simply put, gymnastics is body control, and weightlifting is external object control. Athletes first need the ability to control their own body, before they start weightlifting. For developing our ability to control objects the Kettle bell is a great tool.  They are versatile, durable and fun.For great instruction on developing your skills watch the CrossFit Jeff Martone videos.

Post thoughts to comments

Homage

Sunday Class

Who is CrossFit for? What type of person fits the CrossFit mold? We seem to share some similarities. What is the CrossFit demographic? If our goal is increased work capacity across broad time and modal domains then it would seem logical our demographic would reach across broad time and modal domains.

Post thoughts to comments.
Workout:
5 rounds for time of:
800 meter run
5 rope ascent

What just happened?

Crossfit Centurion Year #2

CrossFit North Santa Cruz hosted the 2nd Annual CrossFit Centurion. Representing CrossFit Santa Cruz, was Heather Mac, Scott A, Hollis M. We didn't win this year but there will always be next year. Cheers to Paige of CrossFit 831 and Zac of CFSCC and CFNSC, both put up valiant efforts. The rest of the CFNSC crew represented well, however Boosie Girl gets top price for fortitude.

See You Next Year.

Workout: As many rounds in 24 hours of

Hydrate; max reps

Rest

Saddle Up and Ride

This is an old photo from the original box.

The 2nd Annual CrossFit Centurion will be held today at CrossFit North Santa Cruz. Festivities begin and High Noon. Who will walk away with the Trophy?

Workout: Centurion
On the minute for 100 minutes:
1 Shot Beer
1 Pull Up
Rest
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Reminder: Two weeks until Coach Burgener will be here. It is not too late to sign up.

Contact hollismolloy@gmail.com for more info

Speed or Not

Rob loves to run...

What could be more functional than running? It seems like it would be difficult to argue that we bipedal beings weren't designed to run.  What do you think?  How do you feel about running?  Short distances?  Long distances?  Is any distance too long?  Whats the longest distance you've ever run?  Post ideas to comments. 

Rob really doesn't love to run.  The next time you see him at the gym ask him to tell you about the two things he will run for.

Workout:
10 rounds of:
Run; 7 seconds
Rest 1 minute

Post distance for each round to comments
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CHECK OUT THIS NEW VIDEO
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Feel It

Photo1 Photo 2 Photo 3

In the above photos Kristy demonstrates three overhead positions. Which, if any, is correct overhead position? Can you see the faults? Seeing someone else can sometime help us as athletes correct our own position. We don't use mirrors we use each other. One of the reasons to not use a mirror is to feel the correct position. When is the bar overhead, when is the midline held straight, are the heels touching the ground?  Feeling proper position allows us to take these movements we learn in the box and apply them to the outside world.

Post analysis to comments.

Face It

Dave
Leif Peter Hollis

"Why don't you guys have any mirrors around here?"

Discomfort is a part of high intensity work. The "FUN" in high intensity work comes with the results. From the short term endorphin rush and feeling of accomplishment to the more obvious increase in work capacity over broad time and modal domains.

Workout:
5 rounds for time of:
15 Tire Flips
3 Rope Ascent